EPTTL Fitness Initiative (Weight Loss/Gain) - Page 20
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aBnarf
Bangladesh314 Posts
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Cobalt
United States441 Posts
Currently I'm 5'7", 163 lbs, with a waist line of 36", at age 17. I don't really want to get particularly toned or anything, just want to lose my love-handles and get my stomach smaller, while improving my overall health. Prior to this week, I've done light exercise in school two to three times a week, but nothing at home. Starting this Sunday, I began running on the treadmill at my house. I'm currently doing 30 minutes a day, steadily improving my jog-walk ratio (today it was 19 minutes running to 11 minutes walking, compared to 15/15 from yesterday and 12/18 from the day prior). My treadmill says I burned about 340 Calories today. My usual daily diet is two bologna-and-cheese sandwiches on "whole grain white bread," a granola bar, then pick two from this list: chicken, macaroni and cheese, mashed potatoes, cereal, eggs. I honestly have no idea how much my caloric intake is since I'm not part of the cooking. In terms of weight change, before I started I weighed 166 lbs according to my scale. Today it was down to 163. Based on this information, could anyone take a tentative guess if what I'm doing is enough to meet my goals? My ideal deadline would be to have a BMI of 21-22 by June, thus my weight should be between 140 and 146 lbs. Keep in mind I don't have access to other workout equipment, simply a treadmill. There are no gyms accessible in my area, and the nearest is almost an hour away which is infeasible with my schedule. | ||
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eshlow
United States5210 Posts
On January 28 2009 12:05 Cobalt wrote: I have a question for you fitness-lovers. Currently I'm 5'7", 163 lbs, with a waist line of 36", at age 17. I don't really want to get particularly toned or anything, just want to lose my love-handles and get my stomach smaller, while improving my overall health. Prior to this week, I've done light exercise in school two to three times a week, but nothing at home. Starting this Sunday, I began running on the treadmill at my house. I'm currently doing 30 minutes a day, steadily improving my jog-walk ratio (today it was 19 minutes running to 11 minutes walking, compared to 15/15 from yesterday and 12/18 from the day prior). My treadmill says I burned about 340 Calories today. My usual daily diet is two bologna-and-cheese sandwiches on "whole grain white bread," a granola bar, then pick two from this list: chicken, macaroni and cheese, mashed potatoes, cereal, eggs. I honestly have no idea how much my caloric intake is since I'm not part of the cooking. In terms of weight change, before I started I weighed 166 lbs according to my scale. Today it was down to 163. Based on this information, could anyone take a tentative guess if what I'm doing is enough to meet my goals? My ideal deadline would be to have a BMI of 21-22 by June, thus my weight should be between 140 and 146 lbs. Keep in mind I don't have access to other workout equipment, simply a treadmill. There are no gyms accessible in my area, and the nearest is almost an hour away which is infeasible with my schedule. Here's a post from Warrior madness that is fairly good. + Show Spoiler + On January 19 2009 06:46 Warrior Madness wrote: Some of you have extremely unrealistic goals. 10 pounds in one month?? If you have the perfect workout, with the perfect nutrition you'd gain 1 pound of lean muscle in one week at most. I workout three days a week and run two days a week. My workouts include squats, deadlifts, benchpresses, power cleans, overhead presses, and chinups. My main focus is on form (I have a personal trainer for that) and progressively increasing my weights by 5-10 pounds each time I go to the gym. I keep track of my diet using fit day. I make sure the total calories I eat is at my BMR and I make sure to burn off at least 500 calories more than that a day through exercise. I eat 6 times a day, every three hours, and my macronutrients consist of 50% carbs, 30% protein and 20% fat. All my carbs are "good carbs" (Low on the glycemic index), my fats and protein are "good" as well. All this and I've been losing about 1.5 pounds a week and gaining 0.7 pounds of muscle a week. For fat loss, in order of importance I'd rank nutrition>strength training>cardio. Eat six small meals a day. For nutrition, keep track of everything you eat at least for a month or two on fitday.com (It becomes intuitive after a while). You'll see that you've been grossly underestimating or overestimating how many calories, fats, protein you've been consuming on a daily basis. I was consuming 400 less calories of protein than what was recommended. Calculate your BMR and start eating 200 calories less than that. Equally important is your split and where you're getting those calories from. You'll want to be eating 50% carbs, 30% protein and 20% fats. And you'll want all your carbs to be low GI (oatmeal, brown rice, sweet potatoes), your fats to be polysaturated (nuts, olive oil, omega 3), and your meats to be low in saturated fats (chicken breast, tuna, turkey bacon). To keep track of your progress get a fat caliper, measure your fat/weight and see if you've lost or gained anything in the week. You will make adjustments in your diet or exercises based on this so this may be the most important part. I mean, how can you increase your APM if you don't even know WHAT it is, if you don't have anything that tells you it. I personally recommend look at a macro of 40% carbs, 30% protein, 30% fat. However, that's up to you how your body feels. Main thing you need to do though is put in the time to figure out your diet. Diet is the key to losing (or gaining) weight. It doesn't really matter if you don't know what your intake is... figure it out! Write down everything you eat even if you didn't make it and then plug it into fitday or some other calculator. I will say that it is realistic to hit that weight, but it would be MUCH easier on your body if you lifted heavy weights too. By adding muscle mass which expends more calories even at rest, it's easier to lose fat. Plus, from resistance training you get a lot of anabolic hormone release which can help fuel fat loss. | ||
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Cambium
United States16368 Posts
How can an Asian (Chinese in particular) easily keep track of his daily caloric intake? I find that it is much easier to keep track if you eat Western food since most of the items you consume would be listed under some database. For example, if I eat a subway 6" meetball sub, I can simply find it on subway's website. If such a site doesn't exist, it's not too difficult to find an approximate equivalent in existing databases. I find it extremely difficult to keep count of your nutrition as an Asian, since it involves a lot of stirfry, and there are no set recipes, as everything in the kitchen is done by estimation. Say I order three dishes and eat about 1/4 from each at a random local Chinese restaurant, how could I find out what exactly I just ate in terms of macro-nutrients...? | ||
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Ha.cK
United States271 Posts
I've gained 3 pounds (guessing about a pound of muscle) and has noticed a slight increase in body fat % and strength. Abs, chest striations and arms separation are noticeably less visible. (In comparison to before pictures) Everythings going according to plan, not used to being in the 12-15% bf range so it's kinda weird but oh well. + Show Spoiler + ![[image loading]](http://i43.tinypic.com/2iaeeyw.jpg) ![[image loading]](http://i40.tinypic.com/5p1irp.jpg) | ||
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SweeTLemonS[TPR]
11739 Posts
On January 28 2009 13:18 Cambium wrote: This is not exactly one of my concerns at the moment, but rather a general question. How can an Asian (Chinese in particular) easily keep track of his daily caloric intake? I find that it is much easier to keep track if you eat Western food since most of the items you consume would be listed under some database. For example, if I eat a subway 6" meetball sub, I can simply find it on subway's website. If such a site doesn't exist, it's not too difficult to find an approximate equivalent in existing databases. I find it extremely difficult to keep count of your nutrition as an Asian, since it involves a lot of stirfry, and there are no set recipes, as everything in the kitchen is done by estimation. Say I order three dishes and eat about 1/4 from each at a random local Chinese restaurant, how could I find out what exactly I just ate in terms of macro-nutrients...? I don't know if you'd get an exact measurement, but if you know the approximate weight of the food items you just ate, and the ingredients, you can just add up the Calories of the various ingredients to the proportion. It wouldn't be exact, but I think you could get a pretty good idea of how many they were. (For instance, one lb of rice will have X amount of calories to it, so if you had 1/8th of a pound or whatever, you'd have 1/8X. You'd do that for all the items, and come out with a pretty good approximation.) What I'm saying is just coming off the top of my head, by the way, I have no idea if it would actually work, but it makes sense to me. On January 28 2009 12:05 Cobalt wrote: I have a question for you fitness-lovers. Currently I'm 5'7", 163 lbs, with a waist line of 36", at age 17. I don't really want to get particularly toned or anything, just want to lose my love-handles and get my stomach smaller, while improving my overall health. Prior to this week, I've done light exercise in school two to three times a week, but nothing at home. Starting this Sunday, I began running on the treadmill at my house. I'm currently doing 30 minutes a day, steadily improving my jog-walk ratio (today it was 19 minutes running to 11 minutes walking, compared to 15/15 from yesterday and 12/18 from the day prior). My treadmill says I burned about 340 Calories today. My usual daily diet is two bologna-and-cheese sandwiches on "whole grain white bread," a granola bar, then pick two from this list: chicken, macaroni and cheese, mashed potatoes, cereal, eggs. I honestly have no idea how much my caloric intake is since I'm not part of the cooking. In terms of weight change, before I started I weighed 166 lbs according to my scale. Today it was down to 163. Based on this information, could anyone take a tentative guess if what I'm doing is enough to meet my goals? My ideal deadline would be to have a BMI of 21-22 by June, thus my weight should be between 140 and 146 lbs. Keep in mind I don't have access to other workout equipment, simply a treadmill. There are no gyms accessible in my area, and the nearest is almost an hour away which is infeasible with my schedule. You won't make it with that diet. And just running on the treadmill will not do it for you either. Not to mention, it becomes so unbearably boring to do that all the time, you'll probably just stop. Although, I would imagine that if you play console games, playing a game while walking/running would help you out in that category. I don't mean to say that working out is going to be fun time all the time, but when you get as bored as you're bound to get on a treadmill... That's part of the reason you want variety in your workout (the main thing is so your body doesn't get too accustomed to a single type of work out, minimizing any gains you'd make in your progression): to avoid stagnation/boredom. | ||
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Cambium
United States16368 Posts
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SweeTLemonS[TPR]
11739 Posts
On January 28 2009 13:58 Cambium wrote: But the thing with Chinese food is that so much of the dish come from sauces, seasoning (a lot of sauces and seasonings are high in calories) and oil, which is pretty hard to guesstimate...? Same thing. You're not getting exact measurements on the food either, you're estimating. Or you could just look around on the internet for averages or something. Maybe that link that Warrior Madness or whatever his name is (the one where you put in everything you ate for the day) will have a more accurate Caloric measurement. http://www.fitday.com was the link I was talking about. He didn't actually link it though. Does anyone have a good meal plan for cutting weight? I know what kinds of food to eat, and I know the proportions to eat, but I hate putting together meal plans, and I'm not very creative with combinations and such. So if someone has a pretty solid meal plan that they could post or PM to me, that would be awesome. | ||
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Ichigo1234551
United States649 Posts
FEELS GOOD MAN! | ||
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Cobalt
United States441 Posts
On January 28 2009 13:57 SweeTLemonS[TPR] wrote: You won't make it with that diet. And just running on the treadmill will not do it for you either. Not to mention, it becomes so unbearably boring to do that all the time, you'll probably just stop. Although, I would imagine that if you play console games, playing a game while walking/running would help you out in that category. I don't mean to say that working out is going to be fun time all the time, but when you get as bored as you're bound to get on a treadmill... That's part of the reason you want variety in your workout (the main thing is so your body doesn't get too accustomed to a single type of work out, minimizing any gains you'd make in your progression): to avoid stagnation/boredom. Boredom isn't a problem. I have Starcraft to watch since I have a setup ideal for that. So what would you suggest I do for additional exercise since I don't have access to any equipment other than the treadmill? | ||
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decafchicken
United States20081 Posts
Max Bench Reps: 12x185 Max Bench: 265 Max Squat: 355 40 yard dash (1 try): 4.75 6'0-6'1, 195-200 lbs | ||
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jjun212
Canada2208 Posts
Need some help... I'm PLANNING to eat really lean... like Turkey Sandwiches, home made vegetable soup and such and since I'm Asian... I kinda have to eat rice/carbs. But I'm kinda worried that since I'm limiting myself to certain foods and even though they are good that I might be missing out on important nutrients. If I just eat lean... like... really control my eating and take multi vitamin pills like One-A-Day. Will that be alright? Combined with daily exercise of course which includes cardio vascular stuff. The multi vitamins contain like... Vitamin A, E, C, B1, B2, D3, Folic Acid.. like a bunch of shit and the pharmacist who recommended it to me said that it's not a replacement, it's a supplement. Good plan? | ||
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JudgeMathis
Cuba1286 Posts
Edit: 210.2 lbs 18% bf 37 waist. :o | ||
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SweeTLemonS[TPR]
11739 Posts
On January 28 2009 14:28 Cobalt wrote: Boredom isn't a problem. I have Starcraft to watch since I have a setup ideal for that. So what would you suggest I do for additional exercise since I don't have access to any equipment other than the treadmill? Calisthenics. There are so many different exercises that you can do, it's too hard to name all of them, but things like jumping jacks, push ups, body weight squats, burpees... I don't know, the list goes on and on. If you did a google search for them you'd find loads and loads of exercises that you can do without any equipment, or with very little equipment. | ||
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decafchicken
United States20081 Posts
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Bockit
Sydney2287 Posts
On January 29 2009 06:02 decafchicken wrote: I also did this thing called the beep test yesterday (http://www.topendsports.com/testing/tests/20mshuttle.htm) You don't have to go that fast, but after a while it really tires you out, i made it to like 12-3 (12th level, 3rd lap) and then couldn't move any more. Hoping to break level 14 in a few months. Ahh I haven't done that since high school I used to love that thing. I need to get the recording and go down to my local oval and give it a shot again. Update on my progress so far is I feel like I've plateaued. I'm floating between 88 and 89 kg. In my run though I'm really feeling an increase in my leg strength and I'm consistently posting 33 minute runs. I'm about to head to a tae kwon do training camp for 5 days so I'll see if that can lose me another kilo. I think at this stage it's unrealistic to think I'll make my goal of 85kg by feb 8th, but I'm still really happy with how close I've come. After my holiday I'll be setting a new goal weight and date and still work on my running goal. | ||
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Culture
Canada488 Posts
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eshlow
United States5210 Posts
On January 29 2009 10:38 Culture wrote: Hey is anyone here into gymnastics? I'm in good shape (cyclist/tri) and I've been looking at some awesome stuff gymnasts do --- planches, transitioning into handstands, paralletes, flags, levers. I can do simple things like handstands and against the wall handstand pushups sets, but the other gymnastic stuff is hard! I suppose I'd like to do planche pushups and the like. Yeah, that's my sport. Head over to http://gymnasticbodies.com and read a lot of the stickies. There should be one with a list of Coach Sommer's essays which should help get you started.. either that or you could actually follow the WODs. | ||
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eshlow
United States5210 Posts
On January 29 2009 10:27 Bockit wrote: Ahh I haven't done that since high school I used to love that thing. I need to get the recording and go down to my local oval and give it a shot again. Update on my progress so far is I feel like I've plateaued. I'm floating between 88 and 89 kg. In my run though I'm really feeling an increase in my leg strength and I'm consistently posting 33 minute runs. I'm about to head to a tae kwon do training camp for 5 days so I'll see if that can lose me another kilo. I think at this stage it's unrealistic to think I'll make my goal of 85kg by feb 8th, but I'm still really happy with how close I've come. After my holiday I'll be setting a new goal weight and date and still work on my running goal. Run some sprint intervals. That should help A LOT. | ||
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Bockit
Sydney2287 Posts
On January 29 2009 11:18 eshlow wrote: Run some sprint intervals. That should help A LOT. At the risk of sounding retarded, can you please elaborate on that? Do you mean the beep test or something different? | ||
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